Combine compound moves for a shorter workout

Compound exercises are great for getting more benefit from your workout. These exercises work groups of muscles together, keeping you in balance and adding more overall strength.

Compound exercises really make you fit for everyday life – but how can you do them and save time?

The answer is to turn compound into combination. This means that you link the exercises together and this is where combination fitness really comes into its own. Think of the concept as creating an exercise ‘dance routine’, letting moves flow into each other. This means no gaps in the workout and so makes the absolute best use of your time.

Don’t worry if dance and music isn’t your thing, these moves can also be done in peaceful silence!

What kind of moves should you be doing? Here are some suggestions, complete with videos and pictures.

Don’t slack on your technique despite the short workout – you still need to take care to avoid injury.

ONE ULTIMATE MOVE

It all starts with the Burpee. The Burpee move targets all your muscles and gets your blood pumping, so it’s a complete exercise in itself. Unsurprisingly, they’re not easy if you want to do them properly.

Here’s how it’s done:

Stand up.

Squat.

Hands on the floor, jump your feet back into the press-up position.

Do a press-up.

Pull your feet back into the squat position.

Jump up and reach for the sky!

BEGINNER MOVES

IN-A-HURRY MOVES

Really tight for time? Try this five minute circuit for fast results from serious effort. Remember that you still need to allow time to warm up and cool down. However this fast circuit should still fit easily into the most truncated of lunch breaks.

SUNNY DAY MOVES

You don’t even need to be in the gym to get your compound exercise routine going. Here is a front-garden workout that exercises the whole body.

Simple moves combining to give a comprehensive and quick workout – combo moves have to be the way to go.

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